Snow removal tips for the December blizzard of 2010

A proper warm up and frequent rests can reduce injury while shoveling out of yesterdays storm.

Usually snow shoveling is considered to be a moderate exercise. However, with the 20 inches we received yesterday, It's going to be considered more strenuous in my book. There are those among us who should be very cautious when shoveling: individuals who have already suffered a heart attack or anyone with a history of heart disease. Those with high cholesterol and blood pressure, smokers and those who prefer the sedentary lifestyle all need to be on extra alert. If you have any of the above conditions, just ask for help or talk to your doctor before shoveling snow. It looks as if NJ received at least a foot of snow statewide. That is plenty of snow to remove and will be very taxing on your body.

For others who consider themselves to be in somewhat decent shape and are gearing up to shovel all the snow we received yesterday, here are some precautions for you folks to think about:

1. Warm up your arms and legs by jogging in place, walking or marching (you can do this inside).

2. Stretch your arms and legs.

3. Drink plenty of water.

4. Use a shovel that's appropriate for you, the bigger the blade the heavier the load. Use a small blade if you have to. Keep the shovel blade close to your body at all times. Keep your knees bent. Lift from your legs. Keep feet hip width apart for better balance.

5. Take breaks, your body is a great barometer so if something hurts, you're injuring yourself. Stop shoveling!

Also, our friends at the Association of New Jersey Chiropractors(ANJC) provided us with some more tips for snow removal. There are some things residents can do immediately before picking up that shovel in order to avoid injury, which may include strains, sprains, muscle spasms and other health problems, warns the ANJC. ANJC suggests these tips if you're planning to shovel snow over the next few days and remainder of winter:

1. Be prepared. Maintain your exercise program year-round.

2. Listen to weather forecasts so you can rise early and have time to shovel before work; rushing the job can lead to injury.

3. Wear layers of clothing to keep your muscles warm and flexible.

4. Do some stretching before you grab the shovel.

5. For big jobs use a motorized snow blower. If you shovel by hand, use a lightweight,Ergonomically-designed shovel to reduce back strain.

6. When you do shovel, push the snow straight ahead. Don't try to throw it; walk it to the snow bank. Avoid sudden twisting and turning motions.

7. Bend your knees, to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.

8. Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.

9. Stop if you feel chest pain, or get excessively tired or have shortness of breath. You may require immediate professional care.

10. If you feel sore after shoveling, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If we missed a good tip or if you do something differently, please let us know in the comments section. Happy shoveling!